Navigating menopause through nutrition

International Women's Day and women's health

This International Women’s Day, the theme Give to Gain reminds us that when women have access to clear, practical health information, the benefits extend well beyond the individual¹. Menopause is a natural life stage, yet many women navigate it with limited guidance or support, particularly when it comes to everyday factors like nutrition. 

Changes in energy, sleep, mood, and overall wellbeing can feel confusing or isolating, but understanding how to support your body including through what you can eat can make a meaningful difference. Access to evidence-based information helps women feel more confident in their choices and better supported as they navigate this next phase.

What are the common changes during perimenopause and menopause?

As oestrogen, progesterone, and testosterone levels shift during perimenopause and menopause, your body's needs change too. Bone density, energy, sleep, and mood can all be affected. The good news is that what you eat can make a real difference not by eliminating symptoms, but by giving your body the support it needs to adapt².

Why is bone health so important?

Bone strength is one of the most important things to focus on during this stage. Falling hormone levels reduce your body's ability to maintain bone density, and women can lose up to 10% of their bone density in the first five years after menopause³. 

A few everyday habits can help:

1. Calcium-rich foods. Dairy foods like milk, yoghurt, and cheese, or calcium-fortified plant-based alternatives like soy or almond milk. Women need four servings a day.

2. Vitamin D. Your body needs it to absorb calcium. Brief daily sun exposure helps but if that's not possible, speak to your GP about whether a supplement is right for you..

3. Magnesium. Found in leafy greens, legumes, nuts, seeds, and wholegrains. It supports muscle and nerve function and may also help with sleep and mood⁴.

4. Weight-bearing exercise. Walking, strength training, jogging, and even gardening, work alongside nutrition to help maintain bone density and the muscle strength needed to support and protect your bones.

How can my diet help ease symptoms of perimenopause and menopause?  

While supplements are often marketed for menopause symptoms, the evidence of their effectiveness is minimal. Whole food approaches offer more consistent benefits for most women. Here's where to focus:

1. More fruits and vegetables: Their antioxidants and fibre may help reduce hot flushes and support healthy digestion.

2. Low Glycemic Index (GI) carbohydrates: Rolled oats, long grain rice, and multigrain bread help stabilise blood sugar which can improve your energy levels throughout the day.

3. Phytoestrogen-rich foods: Soy products, chickpeas, lentils, and flaxseeds contain natural plant compounds that may help support your body as oestrogen declines.

If you're considering supplements or herbal remedies, always speak with your GP first. Some products can interact with medications or may not be supported by strong evidence.

How I can healthy support sleep and energy?

Poor sleep is one of the most common and most disruptive menopause symptoms. Small nutritional adjustments can help:

1. Smaller regular meals: this helps to maintain steady energy and reduce nighttime discomfort. 

2. Stay hydrated: dehydration contributes to fatigue and poor concentration.

3. Limit caffeine and alcohol: particularly in the hours before sleep. Both can disrupt sleep and trigger hot flushes.

4. Consistent sleep habits: A cool bedroom, a regular sleep schedule, and less screen time before bed all support better rest.⁵ 

Why this connects to your super

Feeling well enough to keep working even through perimenopause and menopause directly affects your super balance. Every year that you remain in the workforce means more contributions building in your account. Supporting your nutrition and wellbeing now, is also an investment in your retirement.

Research from the Association of Superannuation Funds of Australia (ASFA) shows that around 4,000 Australian women retire prematurely each year because of severe menopause symptoms⁶. The ripple effect on super can be significant. Small, consistent steps to support your health today can help protect your financial future tomorrow.

Support included in your membership

As an Aware Super member, you have access to confidential health support through Teladoc Health including a Nutrition and Fitness service and Menopause Support Service at no additional cost. No referral needed. Visit to health and wellbeing services online find out more.

Your next steps

1. To access the Teladoc Health service call 1800 830 082 or book online for confidential nutrition and menopause support at no additional cost.

2. Check your super, you can log into Member Online at aware.com.au to review your balance. If your work patterns have changed due to your health, you can book a one-on-one session with a super expert to discuss your options and retirement goals.  Visit our Super helpful Check-in page to find an appointment time or call 1300 650 873. It's included in your membership, so there’s no extra cost.* 

3. If you need more tailored advice about your broad financial situation and your retirement goals, consider an appointment with one of our in-house financial planners. Head to our Comprehensive Advice page for more information.*

*Fees are payable for comprehensive advice, including about your financial situation outside super. If you decide to move forward with comprehensive financial planning, we’ll explain our fees before you begin. Advice provided by Aware Financial Services Australia Limited (ABN 86 003 742 756, AFSL 238430), wholly owned by Aware Super. 

FAQ